Friday 02/12/16

Behemoth CrossFit – Group Class

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(No Measure)

-Skill warm-up: Behemoth Snatch Progression

-2x:

A. Power snatch (3rd position/ground) x 2 + OHS x 2 (w/ 3 sec hold at bottom)

B. Hollow hold x :20-30 ROLL TO Arch hold x :20-30

C. Cossack slides x 10

*Notes:

Power snatch: If you aren’t comfortable yet going from the ground, 1st and 2nd positions are good options for this workout

Metcon (No Measure)

EMOM for 15:

Minute 1: 10-12/6-8 calories assault bike

Minute 2: 3 power snatch + 3 OHS (115/75)

Minute 3: 6-8 burpees to target
*Notes:

Snatch: OHS ability will dictate this snatch weight

Level 1: 1st pos/2nd pos

Level 2: 115/75

OHS:

Level 1: Goblet squat

Level 2: Starfish squat

Level 3: same weight as snatch

Burpees to a target: find a bar above standing reach and touch it after every burpee

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